Keto vegetables, ranked by net carbs

Which vegetables are keto?

The rule of thumb is simple: grows above ground, mostly leaves or flowers → usually keto; grows below ground or is a starchy seed → usually not. Leafy greens, cauliflower, zucchini and mushrooms can be eaten in large portions on a 20 g day. Onion and carrots sit in the middle and work as flavourings. Potatoes, sweet potatoes, corn and peas use most or all of a day's carbs in one serving.

Volume is where vegetables earn their place on keto: they add fibre, potassium and magnesium — the nutrients most often short in the first weeks — without moving net carbs much. Cooking them in butter or olive oil is also the most natural way to reach a fat target.

Put them to work: cauliflower rice, zucchini noodles and creamed spinach replace the starchy sides. Pair spinach and beet greens carefully if you are prone to kidney stones — see high-oxalate foods on keto.

Lowest: Kale, Lettuce (romaine), Spinach, Celery, Pickles (dill). Highest: Potato, Sweet potato, Corn, Green peas.

Verdicts use a typical serving against a 20 g net-carb day: under 10% is keto-friendly, 10–30% is moderation, over 30% is not keto-friendly. Data: USDA FoodData Central.